MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 70   Intensity: 0.69
Similar Workouts (30)
July 3, 2018
Delete Workout

WU 15 min
MS 8(4+2) Sub T / Recovery
CD 25 min
= 90 min workout
FTP based on CP30



MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 69   Intensity: 0.68
Similar Workouts (7)
July 3, 2018
Delete Workout

WU 15 min
MS 4(3+2) Sub T / Threshold
CD 55 min
= 90 min workout
FTP based on CP30



MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 70   Intensity: 0.68
Similar Workouts (30)
July 3, 2018
Delete Workout

WU 15 min
MS 3(10+5) Sub T / Recovery
CD 30 min
= 90 min workout
FTP based on CP30



MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 67   Intensity: 0.67
Similar Workouts (7)
July 3, 2018
Delete Workout

WU 15 min
MS 6(4+2) @ Sub T/Recovery
CD 40 min
= 90 min workout
FTP based on CP30



MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 66   Intensity: 0.67
Similar Workouts (30)
July 3, 2018
Delete Workout

WU 15 min
MS 5(5+5) @ Sub T/Recovery
CD 25 min
= 90 min workout
FTP based on CP30



MRC ZWO ERG 83.19 Min
Anaerobic workout by aa   (public)
Stress: 88   Intensity: 0.8
Similar Workouts (0)
July 3, 2018
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3 min 120% FTP
20 min SS with 10 sec burst to 150%
5 x 30 sec sprints



MRC ZWO ERG 86 Min
Tempo workout by aa   (public)
Stress: 78   Intensity: 0.74
Similar Workouts (24)
July 3, 2018
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Subthreshold: Single Leg Drills
1 x 30 @ Tempo – 80-85%
10 x 1 min Single Leg L + R @ 80%
ie 10 x Left alternating 10 x Right
Identify weaker leg
5 x 1 min (1 min RI) with weaker leg
WU: 10 min + CD: 15min



MRC ZWO ERG 130 Min
Tempo workout by aa   (public)
Stress: 119   Intensity: 0.74
Similar Workouts (29)
July 3, 2018
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5 x 1 min fast pedalling
(as WU to MS)
3 x 10 min SS (88-93%)
45 min Tempo (76-80%)
WU + CD / 15 min
Approx: 2.25 Hrs



MRC ZWO ERG 135 Min
Tempo workout by aa   (public)
Stress: 130   Intensity: 0.76
Similar Workouts (29)
July 3, 2018
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5 x 1 min 110+ rpm
2 x 20 min @ SS
45 min Tempo
WU + CD 15 min



MRC ZWO ERG 93.4 Min
Anaerobic workout by aa   (public)
Stress: 98   Intensity: 0.79
Similar Workouts (2)
July 3, 2018
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1 hr of Tempo riding with 10 sec microbursts @ 100+ rpm / 180% FTP every 3 minutes
WU/CD 15 minutes
Approx: 1:30 Hrs



MRC ZWO ERG 106.7 Min
Anaerobic workout by aa   (public)
Stress: 118   Intensity: 0.88
Similar Workouts (6)
July 3, 2018
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3 x 10 min (5 min RI) of microbursts
ie 15 sec On @ 150%
15 sec Off @ 50%
+ 15 min Recovery
+ 10 x 10 sec (2min RI) 300-350%
WU / CD 15 min
Approx 1:45 Hrs



MRC ZWO ERG 70 Min
Anaerobic workout by aa   (public)
Stress: 81   Intensity: 0.83
Similar Workouts (11)
July 3, 2018
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3 x 10 min (5 min RI) of microbursts
ie 15 sec On @ 150%
15 sec Off @ 50%
WU / CD 15 min
Approx 1.25 Hrs



MRC ZWO ERG 72 Min
Threshold workout by aa   (public)
Stress: 52   Intensity: 0.66
Similar Workouts (15)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
2 x [ 8 x (30s+30s) @ 100:50% ] 7min RI followed by another set BUT
Repeat Max Possible x (30s+30s) @ 100:50%
WU + CD: 20 + 10 min



MRC ZWO ERG 42 Min
Recovery workout by aa   (public)
Stress: 24   Intensity: 0.59
Similar Workouts (6)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
WU: 20 min
1 x (5+5) @ 85:50%
CD: 10 min



MRC ZWO ERG 62 Min
Threshold workout by aa   (public)
Stress: 52   Intensity: 0.71
Similar Workouts (2)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
1 x (3+3) @ 80:50%
2 x [ 2 x (3+3) @ 100:50% ] +10 min RI
WU + CD: 12 + 10 min



MRC ZWO ERG 60 Min
Tempo workout by aa   (public)
Stress: 44   Intensity: 0.67
Similar Workouts (41)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
6 x (3+2) @ 85:50%
WU + CD: 15 + 15 min



MRC ZWO ERG 30 Min
Threshold workout by aa   (public)
Stress: 21   Intensity: 0.64
Similar Workouts (5)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
10 x (30:30sec) @ 100:50%
WU + CD: 10 + 10 min



MRC ZWO ERG 60 Min
Tempo workout by aa   (public)
Stress: 38   Intensity: 0.62
Similar Workouts (41)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01



MRC ZWO ERG 60 Min
Threshold workout by aa   (public)
Stress: 44   Intensity: 0.66
Similar Workouts (2)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
Incremental Warm Up: 10 min
5min @ 70%
3min @ 75%
2min @ 80%
10min @ 60%
30sec:30sec @ 100:50% VO2 Max – Repeat until x1 BEFORE Failure
CD: 15 min



MRC ZWO ERG 60 Min
Threshold workout by aa   (public)
Stress: 46   Intensity: 0.68
Similar Workouts (2)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
WU: 10 min incremental warm-up
5 min 70% VO2 max
3 min 75% VO2 max
2 min 80% VO2 max
4X [5 x (30+30sec) 100 / 50% VO2 max] RI: 5 min 50%
CD: 5 min easy rolling



MRC ZWO ERG 30 Min
Threshold workout by aa   (public)
Stress: 20   Intensity: 0.63
Similar Workouts (5)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
Active Recovery Day – 30 minutes
WU: 10′
20 x (15sec @ 100% : 15sec @ 50%)
CD: 10′
All VO2 MBP Workouts are based on 1 (time effective) hour



MRC ZWO ERG 60 Min
Threshold workout by aa   (public)
Stress: 43   Intensity: 0.66
Similar Workouts (6)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
WU: 20′
3 x (6 x [40sec @ 95% : 20sec @ 50%] with 4min RI)
CD: 14′
All VO2 MBP Workouts are based on 1 (time effective) hour



MRC ZWO ERG 60 Min
Tempo workout by aa   (public)
Stress: 46   Intensity: 0.68
Similar Workouts (41)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
WU: 10′
3 x (5min @ % : 10min @ 50%)
CD: 5′
All VO2 MBP Workouts are based on 1 (time effective) hour



MRC ZWO ERG 60 Min
Recovery workout by aa   (public)
Stress: 34   Intensity: 0.59
Similar Workouts (3)
July 3, 2018
Delete Workout

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min)
WU: 20′
10 x (30sec @ 100% : 30sec @ 50%)
CD: 30′
All VO2 MBP Workouts are based on 1 (time effective) hour



MRC ZWO ERG 60 Min
Anaerobic workout by aa   (public)
Stress: 59   Intensity: 0.77
Similar Workouts (6)
July 3, 2018
Delete Workout

Calculate your VO2 Max Wattage (based on all out effort for 5 min) to complete VO2 MBP Workouts 02 to 14
WU: 20′
5′ Easy Rolling
5′ All Out Effort = VO2 Max Test
CD: 30′
All VO2 MBP Workouts are based on 1 (time effective) hour
Note: Power Agent users – change 5′ All Out Effort to Slope of 2% so that there is no upper limit to Wattage



MRC ZWO ERG 231 Min
Anaerobic workout by aa   (public)
Stress: 252   Intensity: 0.81
Similar Workouts (0)
July 3, 2018
Delete Workout

WU: 60 min (shorten as you wish)
8 x 1 min (1 min RI) >150%
1 x 15 min @ 75-85%
4 x 10 min (10 min RI) @ 100-105%
1 x 45 min SS
CD: 15 min



MRC ZWO ERG 105 Min
Threshold workout by aa   (public)
Stress: 123   Intensity: 0.84
Similar Workouts (1)
July 3, 2018
Delete Workout

WU + Drills (5 x 1 min @ 100+ rpm) + Easy Pace (10 min) = 35 min
3 x 15 min (5 min RI) @ 100-105%
CD 15 min



MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 107   Intensity: 0.84
Similar Workouts (2)
July 3, 2018
Delete Workout

A variation of Bill Black’s “Hour of Power”!
30 second surges in 4 minute blocks returning to approx 90% of FTP.
WU + CD @ 15 minutes
Written for Power Agent with surges 115-130% Power Range & returning to baseline 87-93% FTP



MRC ZWO ERG 90 Min
VO2Max workout by aa   (public)
Stress: 110   Intensity: 0.85
Similar Workouts (2)
July 3, 2018
Delete Workout

A variation of Bill Black’s “Hour of Power”!
30 second surges in 3 minute blocks returning to approx 90% of FTP.
WU + CD @ 15 minutes
Written for Power Agent with surges 115-130% Power Range & returning to baseline 87-93% FTP



MRC ZWO ERG 90 Min
Tempo workout by aa   (public)
Stress: 104   Intensity: 0.83
Similar Workouts (0)
July 3, 2018
Delete Workout

A variation of Bill Black’s “Hour of Power”!
15 second surges in 3 minute blocks returning to approx 90% of FTP.
WU + CD @ 15 minutes
Written for Power Agent with surges 120-150% Power Range & returning to baseline 87-93% FTP


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